Intermittent fasting

Ok so my diets going great I'm now around 177 I was 190 but I do a lot of researching and come to find a very intresting subject on Intermittent fasting.

I normaly eat 4 meals a day I did put it to 5 but being a student I found it hard to keep up with that cost for extra meat pluse I hate eating every few hours I'm you g I like to stay out and chill but bodybuilding is Important to me so I plan a head, come to find that eating every 3 hours ain't the case In fact it's a Opinionated that fasting and eating every 3 hours sums up to the same thing as long as you meet your cals at the end of the day so I thought I'd make a post on this to see how many of you guys are doing this and there's a few stages of this type of dieting, I'm not 100 percent sure on how it works anyone got any ideas? Thanks

Not sure what you are asking. Fast 16 hours, eat for 8 that's it. Get calories however you want.

Thanks for the reply, I can understand where it gets cinfusing in what I'm trying to ask, I'm trying to ask what does that mean? Do I choose the 8 hour window? What if I eat it all within 5 hours? Does it have to be a certain time?

Yes eat for 8 fast for 16. Eat for 5 is ok but you might get extra hungry. On time, it is up to your preference. I liked to eat around 1-9pm that way go to bed full and get nice and hungry for a big lunch or post workout. HTH

Yes eat for 8 fast for 16. Eat for 5 is ok but you might get extra hungry. On time, it is up to your preference. I liked to eat around 1-9pm that way go to bed full and get nice and hungry for a big lunch or post workout. HTH

Wow so you have no breakfast at all? I get up around 7 to 8 amd I'm hungry as ****! Lol I'm now going to the gym at 7 on the night I just don't know how it works its abit confusing lol

Looks like you need to go to the leangains website and study up on the how and why.

Maybe bro, just ask you this..... So say I go gym around 11am and and finish at like 12:30 and start my eating at 1pm till 9pm is that ok? Do I take any supplement like a whey in the morning ? Maybe a preworkout ? Thanks

Maybe bro, just ask you this..... So say I go gym around 11am and and finish at like 12:30 and start my eating at 1pm till 9pm is that ok? Do I take any supplement like a whey in the morning ? Maybe a preworkout ? Thanks

Yes that would be fine. Change whey to BCAA's. BCAA's are great when training fasted.

I did intermittent fasting for about a year. There's a lot of benefits and you don't have to be super strict about the timing. Just make sure that you have the 16+ hour fast and you can break your meals up into as many as you like within the 8 hour period left. As a college student it works well because you can eat as much as you want in the dining halls. If you have a big appetite make sure you watch your calories because I still found that I could eat a days worth of calories easily in 2 or 3 hours.

Also the best time to break your fast in post workout.You should be consuming most of your calories ideally a few hours before you go to sleep. If you want my research I could send it your way but it might take a while to dig it up.

I did intermittent fasting for about a year. There's a lot of benefits and you don't have to be super strict about the timing. Just make sure that you have the 16+ hour fast and you can break your meals up into as many as you like within the 8 hour period left. As a college student it works well because you can eat as much as you want in the dining halls. If you have a big appetite make sure you watch your calories because I still found that I could eat a days worth of calories easily in 2 or 3 hours.

Thanks for your reply, so the training could be at 7pm and that's fine right? Also should I not take anything at all while fasting? Like fruit or a proteins shake ? Thanks

Don't take protein but do take BCAAs pre-workout. I liked to have one SMALL snack an hour to two pre-workout. The fructose from an apple will just enter glycolysis right away (when fasted) and yield some energy for the workout. I like to think about it like this: the fasting period is when your going to be burning the fat and you want to be active during this time. Eating right after a fasted workout SIGNIFICANTLY improves glycogen synthesis and you want this for the next period of fasting.

The feasting stage is when all repair happens and you want to use that period as efficiently as possible. Go to bed with enough nutrients and use the hormone patterns during sleep to really accelerate growth. There are certain hormones like IGF-1 and GH that tend be secreted at night as shown by some studies (I don't have these ones available) these will work very well when your body has enough nutrients for repair.

So a schedule would be:

Wake up at like 8 am, at 3 pm have an apple, 4 pm workout, 6 pm start feasting, go to bed around 1030 pm. Don't forget the law of calories in vs calories out still applies. Intermittent fasting really affects the bodies ability to recomp in MY experience.

Don't take protein but do take BCAAs pre-workout. I liked to have one SMALL snack an hour to two pre-workout. The fructose from an apple will just enter glycolysis right away (when fasted) and yield some energy for the workout. I like to think about it like this: the fasting period is when your going to be burning the fat and you want to be active during this time. Eating right after a fasted workout SIGNIFICANTLY improves glycogen synthesis and you want this for the next period of fasting.

The feasting stage is when all repair happens and you want to use that period as efficiently as possible. Go to bed with enough nutrients and use the hormone patterns during sleep to really accelerate growth. There are certain hormones like IGF-1 and GH that tend be secreted at night as shown by some studies (I don't have these ones available) these will work very well when your body has enough nutrients for repair.

So a schedule would be:

Wake up at like 8 am, at 3 pm have an apple, 4 pm workout, 6 pm start feasting, go to bed around 1030 pm. Don't forget the law of calories in vs calories out still applies. Intermittent fasting really affects the bodies ability to recomp in MY experience.

What? I'm so confused hahaha so wake up wen I wake up and at 6pm is when I start eating? Then go to bed at 1030? That's only 4 hours of eating ??

overtraining is more about sets + reps + % of 1 rep max than how often you work what. Thats why I said the details are what matters, because for instance if your chest workout is incline bb press for 3 sets of 8, flat fly for 3 sets of 8 then back is pulldowns for 3 sets of 8 and rows for 3 sets of 8, of course that isn't crazy. If instead its incline press, flat fly, decline press, incline fly for chest and deadlifts, rows, facepulls, t-bar, pulldowns for back all for 5 sets of 8 each, thats way too much for a day

overtraining is more about sets + reps + % of 1 rep max than how often you work what. Thats why I said the details are what matters, because for instance if your chest workout is incline bb press for 3 sets of 8, flat fly for 3 sets of 8 then back is pulldowns for 3 sets of 8 and rows for 3 sets of 8, of course that isn't crazy. If instead its incline press, flat fly, decline press, incline fly for chest and deadlifts, rows, facepulls, t-bar, pulldowns for back all for 5 sets of 8 each, thats way too much for a day

This would be a normal workout

Chest incline dumbell press warm up 12 rep low weight then hit 3 sets of 6 to 10 reps around there then il go down to flat dumbell press 3 sets from 6 to 10 reps and inclin flys 3 sets 6 to 10 then hit the cables chest done then I'd do back witch is pull down 3 sets of 6 to 10 then bent over rolls 2 to 3 sets 6 to 8 reps seated rows 2 to 3 sets 6 to 8 reps and il change it up depends on how a feel but that's around what I'm doing

Chest incline dumbell press warm up 12 rep low weight then hit 3 sets of 6 to 10 reps around there then il go down to flat dumbell press 3 sets from 6 to 10 reps and inclin flys 3 sets 6 to 10 then hit the cables chest done then I'd do back witch is pull down 3 sets of 6 to 10 then bent over rolls 2 to 3 sets 6 to 8 reps seated rows 2 to 3 sets 6 to 8 reps and il change it up depends on how a feel but that's around what I'm doing

Any advice or is that cool?

Oh I forgot I did ISP it off with dead lifts I only do dead lifts and Squats once a week

Ok I get ya just I got school at like 10 sometimes and others late at night so might have to change the training times sometimes, il give this fasting a try can't hurt

One last thing should. Change my body parts? As I'm training my body 2 a week as a posed to once so I do 3 days on 1 day off thanks guys

If you trying to get big. 1hrs workout 4hrs a week cardio. Slow paste not intense. That moderate cardio. Larger muscle group should be 1 a week and combine small body part like bicep tricep. Get 10-8-5. And 1 warm up set! Max out weight be sure slow and right! And get two days off! By doing this your not over train your muscle and save time as well. Change every 2 to 3months workout. And should rotate your exercise every week! Listen to your body response.

If you trying to get big. 1hrs workout 4hrs a week cardio. Slow paste not intense. That moderate cardio. Larger muscle group should be 1 a week and combine small body part like bicep tricep. Get 10-8-5. And 1 warm up set! Max out weight be sure slow and right! And get two days off! By doing this your not over train your muscle and save time as well. Change every 2 to 3months workout. And should rotate your exercise every week! Listen to your body response.

If you trying to get big. 1hrs workout 4hrs a week cardio. Slow paste not intense. That moderate cardio. Larger muscle group should be 1 a week and combine small body part like bicep tricep. Get 10-8-5. And 1 warm up set! Max out weight be sure slow and right! And get two days off! By doing this your not over train your muscle and save time as well. Change every 2 to 3months workout. And should rotate your exercise every week! Listen to your body response.

Hi thanks for the reply, so how many days do you think is good? Because I'm doing 4 right now but on Monday ima try workout my body parts twice a week ?

If you doing 4times a week. And 3days off. That's find . Make sure you getting good workout and eat clean. Get 3 exercise for small muscle group and 4 to 5 exercise for big muscle groups. Get 3sets and 1warm up set! Total of 4sets lift heavy slow ratio. Don't bounce or swing! And also I learn something eat high carb and high protein make you strong lift. Add this to your daily exercise deadlift squats bench press and leg press! This workout relies your testosterone and hormone high. Don't forget 4hrs a week cardio slow paste

If you doing 4times a week. And 3days off. That's find . Make sure you getting good workout and eat clean. Get 3 exercise for small muscle group and 4 to 5 exercise for big muscle groups. Get 3sets and 1warm up set! Total of 4sets lift heavy slow ratio. Don't bounce or swing! And also I learn something eat high carb and high protein make you strong lift. Add this to your daily exercise deadlift squats bench press and leg press! This workout relies your testosterone and hormone high. Don't forget 4hrs a week cardio slow paste

Yh I understand what your saying but I'm on like 100g of carbs a day as I'm cutting and carbs seem to put weight in my fats is around 60g and proteins 200